Workout of the Day

<p>1. 7s/hip halo</p><p>2. Burgener warm up snatch</p><p>2-3 Sets<br />:30 Row (moderate)<br />:30 Jog<br />10 Single Arm Suitcase Deadlift (each arm)<br />10 Russian Kettlebell Swing (moderate-heavy)<br />10 Lateral Jump Over Rower<br />-Then-<br />Warm Up to Sandbag weight.</p>

<p>1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE <br />1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE <br />1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE <br />*Tempo is 3 sec down, 3 sec hold.</p>

<p>*Partners just complete 1 cardio aspects each round, alternating aspects round to round<br />So one round partner 1 rows and partner 2 runs, then switch the next round</p><p> </p><p>Individual Option:<br />AMRAP 15 Minutes<br />Odd Rounds: 500m/400m Row<br />Even Rounds: 400m Run<br />5 Sandbag Cleans (150/100)<br />10 Burpees Over Rower</p>

<p>3 Sets:<br /><br />50ft PVC Pipe Hanging Banded KB Overhead Walk (Perform 1 Strict Press Behind the neck + 1 Overhead Squat every 10 ft)<br /><br />50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 2 Press every 10 FT) <br /><br />10 Dumbbell Flies</p><p> </p><p>3 Pause Snatch Balance @ 6/10 RPE<br />2 Pause Snatch Balance @ 6.5/10 RPE<br />1 Pause Snatch Balance @ 7/10 RPE<br />3 Pause Snatch Balance @ 6.5/10 RPE<br />2 Pause Snatch Balance @ 7/10 RPE<br />1 Pause Snatch Balance @ 7.5/10 RPE<br />*Pause is 2 second pause in the bottom.</p><p> </p><p>1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6.5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7.5/10 RPE<br />1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 8/10 RPE<br />*Pause is at the top for 1 second.</p>